Workouts 30th March – 4th April

New 6 week training cycle where or strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB RDL 4 x 8

A3 Weighted Plank Rotation 4 x 8 r/l

B1 Strict OH Press 3 x 5/8

B2 SA KB Row 3 x 5/8

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

Jump Lunge

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 Chins 4 x 5/8

A3 KB Swing 4 x 20

B1 Ring Plank w/feet 2 x 60s

Cond: “You go I go” in teams of 2/3

Round 1: 5 Mins

Starts at 5 +1 rep per minute
Push up
Squat

- REST 3 MINS

Round 2: 5 Mins
Starts at 5, +1 rep per minute
Box jump
Ring Rows

- REST 3 MINS

Round 3: 3 Mins

Starts at 5, +1 rep per minute

Burppes

Wed

S&C

A1 Rear Foot Elevated Splits Squats 4 x 5/8

A2 Jammer press 4 x 8

Bodyweight circuit:

B1 Inchworm w/ press 3 x 6

B2 Hanging Knee Hold 3 x 30s

B3 Ring rollout 3 x 8

B4 Ring Hold 3 x 30s

Cond: KB Complex – start every 2 mins for 10 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

Thursday

S&C

A1 Pullup 4 x 5/8

A2 KB Chest Flys 4 x 8

A3 Pistols 4 x 5

B1 Weighted Russian Twists 2 x 20

Cond:

3 x 5 min AMRAPs

Run 200m and then in remaining time complete the following for rounds:

5 Pushups

10 Swings

15 squats

Rest 2 mins

Fri

S&C

A1 Deadlift 4 x 5/8

A2 Lat Raises 4 x 8

A3 Bicep curls 4 x 8

B1 Box Pause Front Squats 3 x 5/8

Cond:

SLEDS/PROWLER/SPRINTS…………………………..

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ABOUT US

ADAM-083 1367742 / COLIN-(085) 142 2906DT Fitness & performance is a purpose built progressive training facility in Cork City. We provide high-level expertise in the physical preparation and development of those looking to better themselves to reach their health and performance goals.
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